Kiwis and mineral water can cut constipation, says new guidance
A new evidence-based dietary guidance published in October 2025 suggests that eating kiwis and drinking high-mineral water can significantly reduce constipation symptoms in adults.
Key Findings from the New Guidance
Researchers at King’s College London, in collaboration with the British Dietetic Association, compiled the first global evidence-led guidelines for managing chronic constipation through diet. Their conclusions are based on the analysis of more than 75 clinical trials published in the Journal of Human Nutrition & Dietetics and Neurogastroenterology & Motility.
How Kiwis Help
Consuming two to three kiwis daily, either peeled or unpeeled, can help increase stool frequency and improve bowel movement regularity.
Kiwi fruit is rich in both soluble and insoluble fiber, which adds bulk to stool and stimulates bowel contractions. It also aids water absorption in the gut, softening stools and making them easier to pass.
Benefits of Mineral Water
Drinking 0.5 to 1.5 liters of high-mineral water each day, especially water rich in magnesium, can help ease stool passage by drawing water into the intestines and relaxing intestinal muscles. Magnesium-rich water mimics the natural laxative effects of magnesium oxide supplements, which are also recommended for constipation relief.
Other Recommended Foods and Supplements
The guidelines also included:
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Rye bread (6–8 slices a day) to boost stool frequency.
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Psyllium fiber supplements and specific probiotic strains to improve stool consistency and gut health.
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Magnesium oxide supplements (0.5–1.5 g daily) for added laxative effect.
Why This Matters
The findings challenge the long-standing belief that “just eating more fiber” cures constipation. Instead, the new recommendations provide clear, evidence-supported dietary strategies that can empower healthcare professionals and patients to manage the condition naturally.
The new guidance highlights a simple yet effective remedy: incorporating kiwis, high-mineral water, and specific supplements into daily routines to ease constipation and improve quality of life.
